For greater appetite control, choose whole foods over liquid calories. Whey protein is greater for boosting protein intake while reducing hunger hormones such as ghrelin. Choose low energy density foods such as fruits and vegetables to reduce calories. Increase your intake of soluble fiber to reduce appetite.
BEST DIET FOR APPETITE CONTROL BACKED BY SCIENCE SUMMARY
- The best diet for appetite control should include high protein and fiber for fat loss.
- Choose low-caloric density foods for weight loss
- A low-calorie-density meal plan will reduce appetite and cut calories.
- High protein and fiber are the power couple for fat loss.
ENERGY DENSITY VS NUTRIENT DENSITY
Most people dieting will pay strict attention to calories and macros but forget about dietary fiber and energy density. If you wonder which nutrient has the greatest energy density, it’s fat!
Fat has 9 kcal/ per gram and is the most energy-dense component of food, providing more than twice as many calories per gram as carbohydrates or protein (4 kcal/g). Dietary fiber has been shown to regulate appetite and reduce body weight. Fiber is also essential for overall beneficial gut bacteria.
Fiber is essential for health, but fiber includes parts of plant food that you can’t digest and are passed thru the intestines. Foods high in fiber are generally low-calorie foods. Not all ingested food is completely absorbed, with approximately 5–10% of gross energy lost as fecal matter and through urinary excretion.
The recommended daily fiber for adults is between 25 grams of fiber per day for women and 38 grams per day for men. The many health benefits of fiber include normal bowel movements, lowering cholesterol, controlling blood sugar, weight management (i.e., lose belly fat) and feeling full, and reducing the risk of cancer and cardiovascular disease. Check out the how much fiber per day to lose weight calculator (i.e., fiber calculator).
Dietary fiber reduces caloric consumption by increasing satiety and reducing meal size. Not all fibers are the same. Fibers can be broken down into two types: soluble and insoluble fibers. Soluble fibers or viscous fibers dissolve in water in the gut and are associated with stable blood sugar levels and lower cholesterol.
FIBER: BEST DIET FOR APPETITE CONTROL
In humans, a daily intake of at least 5 g of soluble fiber, particularly from whole-grain foods and fruits, reduces the presence of metabolic syndrome in patients with type 2 diabetes by 54%.(1) Insoluble fiber does not blend with water, increases stool bulk, and promotes material movement through the intestines.
Different dietary fibers have different effects on appetite and weight control. Diet fiber is recommended to come from whole food sources because they contain a wide range of bioactive ingredients compared to dietary supplements.
For those that hate vegetables, consuming a fiber supplement for weight loss, however, you are missing out on all the beneficial anti-oxidants in food. No fiber supplement is better than how foods. There are even fiber gummy bears; it’s better than nothing.
Dietary fibers that are classified as more viscous (e.g., pectin, β-glucans, and guar gum) reduce appetite more often than those less viscous fibers (i.e., wheat bran, rice bran, etc.), which also applied to acute energy intake (69% vs. 30%).(2) In a 2019 review of the literature examining the effects of different fibers on reducing energy intake.
Different Types of Fiber
Guar gum showed the greatest effect in reducing energy intake, followed by β-glucan, alginate, polydextrose, and pectin.(2) The researchers concluded that guar gum (5 grams) be used with other soluble fibers (i.e., pectin, β-glucan, and/or polydextrose) to reduce energy intake and increase satiety hormones.
Viscous soluble dietary fibers may also have an added effect on reducing appetite by increasing satiety-related hormones. Viscous fibers are fermented in the colon and increase the secretion of various appetite-regulating peptides (PYY, GLP-1, and CCK) throughout the colon. They are associated with increased perceived satiety and reduced food intake.(3, 4) Viscous fibers act like appetite control pills in the body by stimulating appetite suppression.
Sources of viscous fibers:
Glucomannan, beta-glucans, pectins, guar gum, and psyllium. Good whole-food sources include barley, legumes, asparagus, Brussels sprouts, oats, and flax seeds.
Prebiotic fiber fibers are also undigestible but can help promote the growth of good bacteria in the gut and keep the digestive system healthy. Prebiotics include inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS). Prebiotics can influence such things as reducing inflammation and enhancing the immune system. Foods rich in prebiotics are garlic, onions, Jerusalem artichokes, bananas, apples, and whole oats.
LOW CALORIC ENERGY DENSITY FOODS FOR WEIGHT LOSS
Another benefit of high-fiber foods is that they are high-volume foods with very low energy density. Energy density is the amount of energy or calories in a particular food weight and is generally presented as the number of calories in a gram (kcal/g). For example, 100 grams of broccoli is 34 calories, whereas 100 grams of granola is 526 calories.
It has been recommended that people increase foods with a low caloric density, such as fruits and vegetables. Low-energy-density foods can lead to a spontaneous reduction in food intake. Low-energy-density foods can help control hunger while consuming fewer foods high in calories.